1 99:59:59,999 --> 99:59:59,999 Today was the International Day of Yoga 2 99:59:59,999 --> 99:59:59,999 With the theme of 3 99:59:59,999 --> 99:59:59,999 “Yoga for Women Empowerment”. 4 99:59:59,999 --> 99:59:59,999 While we had a grand celebration of 5 99:59:59,999 --> 99:59:59,999 This event, which you can check out 6 99:59:59,999 --> 99:59:59,999 Right here, we want to spread this 7 99:59:59,999 --> 99:59:59,999 Goodness to all of you. So today, 8 99:59:59,999 --> 99:59:59,999 We'll explore the powerful connection 9 99:59:59,999 --> 99:59:59,999 Between yoga and women's empowerment 10 99:59:59,999 --> 99:59:59,999 With 5 yoga asanas for a strong mind 11 99:59:59,999 --> 99:59:59,999 And a healthy body for all women! 12 99:59:59,999 --> 99:59:59,999 As always, you should practice these 13 99:59:59,999 --> 99:59:59,999 Exercises 3 times to start off with unless 14 99:59:59,999 --> 99:59:59,999 Specified otherwise. So let’s start! 15 99:59:59,999 --> 99:59:59,999 Okay so now first exercise is Vrikshasana. 16 99:59:59,999 --> 99:59:59,999 In Vrikshasana we have to concentrate 17 99:59:59,999 --> 99:59:59,999 On one point and fold the left leg 18 99:59:59,999 --> 99:59:59,999 First near the, under the thigh like this 19 99:59:59,999 --> 99:59:59,999 And now stretch your hands with breathe 20 99:59:59,999 --> 99:59:59,999 In. Hands together. Stay there. 21 99:59:59,999 --> 99:59:59,999 Stay there at least for 6 seconds. 22 99:59:59,999 --> 99:59:59,999 And now slowly relax yourself with 23 99:59:59,999 --> 99:59:59,999 Breathe out. Now, same with right. 24 99:59:59,999 --> 99:59:59,999 Breathe in. Stretch your hands. 25 99:59:59,999 --> 99:59:59,999 Feel the stretch. Bicep touching the ear. 26 99:59:59,999 --> 99:59:59,999 Stay there and then slowly relax yourself 27 99:59:59,999 --> 99:59:59,999 With breathe out. And relax. 28 99:59:59,999 --> 99:59:59,999 Now next, next is Virbhadrasana. 29 99:59:59,999 --> 99:59:59,999 In Virbhadrasana, first keep two feet 30 99:59:59,999 --> 99:59:59,999 Distance of the feet or one and half feet 31 99:59:59,999 --> 99:59:59,999 Distance of the feet, okay? Now stretch 32 99:59:59,999 --> 99:59:59,999 Your left leg on left-hand side like this. 33 99:59:59,999 --> 99:59:59,999 And now stretch your hands with 34 99:59:59,999 --> 99:59:59,999 Breathe in. Stay there. Hands together 35 99:59:59,999 --> 99:59:59,999 And stay. And then slowly relax yourself 36 99:59:59,999 --> 99:59:59,999 With breathe out. Now same with right. 37 99:59:59,999 --> 99:59:59,999 Right leg at ninety degrees. Stretch your 38 99:59:59,999 --> 99:59:59,999 Left leg and stretch your hands with 39 99:59:59,999 --> 99:59:59,999 Breathe in. Stay there. And look up 40 99:59:59,999 --> 99:59:59,999 Just stretch yourself as much as you can. 41 99:59:59,999 --> 99:59:59,999 And relax yourself with breathe out. 42 99:59:59,999 --> 99:59:59,999 Okay, friends if you have knee issues 43 99:59:59,999 --> 99:59:59,999 And you can keep your legs like this also. 44 99:59:59,999 --> 99:59:59,999 Don't give too much pressure and stretch 45 99:59:59,999 --> 99:59:59,999 Your hands. And see your opposite hands, 46 99:59:59,999 --> 99:59:59,999 Means this if you fold left knee then 47 99:59:59,999 --> 99:59:59,999 You just concentrate on your left-hand 48 99:59:59,999 --> 99:59:59,999 Side of the fingers and relax. 49 99:59:59,999 --> 99:59:59,999 Then same with right. Here is breathe in. 50 99:59:59,999 --> 99:59:59,999 Stay there and then slowly relax 51 99:59:59,999 --> 99:59:59,999 Yourself with breathe out. And relax. 52 99:59:59,999 --> 99:59:59,999 Okay so now next is Trikonasana. 53 99:59:59,999 --> 99:59:59,999 In Trikonasana keep one and half feet 54 99:59:59,999 --> 99:59:59,999 Distance of the feet like this and 55 99:59:59,999 --> 99:59:59,999 Stretch your hands with breathe in. 56 99:59:59,999 --> 99:59:59,999 Keep your hands in Gyan mudra. 57 99:59:59,999 --> 99:59:59,999 Gyan mudra is first finger and thumb 58 99:59:59,999 --> 99:59:59,999 Touching with each other, okay? 59 99:59:59,999 --> 99:59:59,999 Now, stretch your hands with breathe in. 60 99:59:59,999 --> 99:59:59,999 Twist on left and slowly go down with 61 99:59:59,999 --> 99:59:59,999 Breathe out. Just go down as much as 62 99:59:59,999 --> 99:59:59,999 You can. At least you have to touch your 63 99:59:59,999 --> 99:59:59,999 Knee or you have to touch the toe, okay? 64 99:59:59,999 --> 99:59:59,999 Breathe in and out like this. Stretch your 65 99:59:59,999 --> 99:59:59,999 Opposite hand and see your opposite 66 99:59:59,999 --> 99:59:59,999 Hand. Come up with breathe in and on 67 99:59:59,999 --> 99:59:59,999 Right-hand side with breathe out. 68 99:59:59,999 --> 99:59:59,999 Stay there. Come up with breathe in. 69 99:59:59,999 --> 99:59:59,999 One more time. Here is breathe in 70 99:59:59,999 --> 99:59:59,999 And out. Just go down. Stomach in. 71 99:59:59,999 --> 99:59:59,999 Come up with breathe in. And slowly 72 99:59:59,999 --> 99:59:59,999 Go down with breathe out. Come with 73 99:59:59,999 --> 99:59:59,999 Breathe in and relax yourself with 74 99:59:59,999 --> 99:59:59,999 Breathe out. And relax. 75 99:59:59,999 --> 99:59:59,999 Okay so now next, next is Diaphragmatic 76 99:59:59,999 --> 99:59:59,999 Breathing. In Diaphragmatic breathing, 77 99:59:59,999 --> 99:59:59,999 We have to keep our hands in Gyan mudra 78 99:59:59,999 --> 99:59:59,999 Like this. So first finger touching the 79 99:59:59,999 --> 99:59:59,999 Thumb. Index finger touching the thumb 80 99:59:59,999 --> 99:59:59,999 And uh rest of the finger straight. 81 99:59:59,999 --> 99:59:59,999 And keep your hands on your shoulder 82 99:59:59,999 --> 99:59:59,999 Level and breathe in. And relax yourself 83 99:59:59,999 --> 99:59:59,999 With breathe out. Okay, friends but 84 99:59:59,999 --> 99:59:59,999 Before that we have to sit in Sukhasana. 85 99:59:59,999 --> 99:59:59,999 You can sit on the floor or you can 86 99:59:59,999 --> 99:59:59,999 Sit on the block or you can sit on the 87 99:59:59,999 --> 99:59:59,999 Pillows, okay? So, keep your hands in 88 99:59:59,999 --> 99:59:59,999 Gyan mudra. Close the eyes. Slowly, 89 99:59:59,999 --> 99:59:59,999 Breathe in and slowly breathe out. 90 99:59:59,999 --> 99:59:59,999 Slowly breathe in. Stretch your shoulders 91 99:59:59,999 --> 99:59:59,999 Back. Slowly breathe out. Feel relaxed. 92 99:59:59,999 --> 99:59:59,999 Slowly breathe in. Relax yourself, 93 99:59:59,999 --> 99:59:59,999 Relax your thoughts. Slowly breathe out. 94 99:59:59,999 --> 99:59:59,999 Feel relaxed. Now, relax your hands 95 99:59:59,999 --> 99:59:59,999 On the thighs in Gyan mudra again. 96 99:59:59,999 --> 99:59:59,999 Slowly, breathe in and slowly 97 99:59:59,999 --> 99:59:59,999 Breathe out. Slowly open your eyes. 98 99:59:59,999 --> 99:59:59,999 Relax your hands. And relax.